Orange Theory Fitness: Chicago Wrigleyville

Proper Bent Press

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.

Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.

Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

Proper Air Bike

Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.

Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.

Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.

Go back to the initial position as you breathe in.

Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.

Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Proper Low Cable Crossover

To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.

Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position.

With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up.

Return your arms back to the starting position after a brief

Proper Chain Press

Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.

Lower the chains by flexing the elbows, unloading some of the chain onto the floor.

Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

Leg Workout

Proper Around The Worlds

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.

Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.

Reverse the movement to return the weight to the starting position as you exhale.

It doesn't get easier you just get better

Proper Kneeling Squat

Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.

With your head looking forward, sit back with your butt until you touch your calves.

Reverse the motion, returning the torso to an upright position.

How to perform Leg Lift

While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.

With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
Slowly bring the raised leg back to the floor as you breathe in.

Repeat for the recommended amount of repetitions.

Repeat the movement with the opposite leg.

Strive for Progress. Not Perfection.